5.0 from 3 votes
Hearty Vegan Goulash Recipe (Oil-free)
Vegan goulash, made with potatoes, vegetables and TVP! A healthy vegan version of the traditional Hungarian dish, this easy recipe requires just one pot but does not miss out on any flavour. Savoury, smoky and rich, it is also oil-free.
Cook Time
mins
Total Time
30 mins
Servings: 4
Calories: 292 kcal
Course:
Main Course
Cuisine:
Vegan
Ingredients
- 1 medium onion chopped
- 2 cloves garlic chopped
- 2 talks celery chopped
- 1 tsp onion powder
- 1.5 cups TVP (textured vegetable protein)
- 1 cup fresh tomatoes chopped
- 1 medium bell pepper chopped
- 4 tbsp paprika
- 2.5 cups potatoes chopped
- 1 can chopped tomatoes
- ¼ cup tomato paste
- 1.5 cups vegetable stock
- 1 cup plant based milk
- 1 tbsp mustard ensure vegan and gluten-free
- 2 cups spinach
- sea salt to taste
Instructions
- Cover the TVP in lukewarm water and leave to soak for around 10 minutes.
- Meanwhile, start by adding onion, garlic, celery and onion powder to a non-stick saucepan with around 2 tbsp water. Sauté for around 3 minutes, until beginning to soften.
- Add fresh tomatoes, bell pepper and paprika to the saucepan. Sauté for a further 2-3 minutes.
- Add potatoes, chopped tomatoes, tomato paste, vegetable broth and plant based milk. Simmer, stirring occasionally, for around 10 minutes, until the potatoes begin to soften.
- Stir in the TVP and mustard. Simmer for a further 10 minutes, stirring occasionally and adding more liquid if it starts to get dry.
- Add the spinach and stir them through the goulash until they wilt. Season to taste with salt and serve with rice or noodles.
Cup of Yum
Nutrition Information
Calories
292kcal
(15%)
Carbohydrates
47g
(16%)
Protein
25g
(50%)
Fat
2g
(3%)
Saturated Fat
1g
(5%)
Sodium
806mg
(34%)
Potassium
1383mg
(40%)
Fiber
16g
(64%)
Sugar
14g
(28%)
Vitamin A
6645IU
(133%)
Vitamin C
79mg
(88%)
Calcium
315mg
(32%)
Iron
12mg
(67%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 292
% Daily Value*
| Calories | 292kcal | 15% |
| Carbohydrates | 47g | 16% |
| Protein | 25g | 50% |
| Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Sodium | 806mg | 34% |
| Potassium | 1383mg | 29% |
| Fiber | 16g | 64% |
| Sugar | 14g | 28% |
| Vitamin A | 6645IU | 133% |
| Vitamin C | 79mg | 88% |
| Calcium | 315mg | 32% |
| Iron | 12mg | 67% |
* Percent Daily Values are based on a 2,000 calorie diet.